Grocery List
I typically hit the grocery store about 1-3 times a week. It's hard to plan meals, I live w/roommates and we're all on weird schedules so you never know when theres extra mouths to feed. But luckily, we're all on a health kick, so healthy meals are always available.
I usually pick up some chicken breast, I try to grab the pre-cut tenders, they have less fat to trim off plus I usually grill them for salads or pop them in a stir fry, so it's just simpler.
Also hamburger above 93% lean, for those occasional burger cravings (especially now that summer is almost here).
Light Vanilla Soy Milk, great during dinner, also I used to buy fat-free coffee creamer (i'm a big coffee junkie), but I've cut that out completely as it still contains a lot of calories and carbs, I've been using the vanilla soy instead. And splenda instead of sugar.
Frozen Veggies, I always try to have a few different varieties around for stir frys, steamed veggies, I've even thrown some in while making sauce when having whole wheat pasta.
100% Whole Grain Wheat Bread. Good for quick sandwiches, or toast w/reduced cal. peanut butter in the morning before the gym.
Egg Whites, I've always hated egg yolks, so this isn't really hard for me. I do however love eggs, I like to scramble them up with some fresh veggies & low-fat cheese. Makes an excellent breakfast (or dinner if you're in the mood!)
Tuna, in a packet or can (water), white. Lots of protein and cant complain about those omega-3's. I usually throw a can in a salad and take it to work for lunch.
Light & Fit yogurt, I tend to buy the big multi-pack. I take them to work for breakfast and mix in some cereal (usually Kashi GoLean Crunch or Cheerios)
Fresh Veggies/Fruit. I always like to be stocked on the following: Green Leaf Lettuce, Tomatoes (usually vine ripe and either cherry or grape, the cherry/grape ones also are great for those mid-afternoon snack attacks with or w/o low-fat/cal dressing), green/red bell peppers (great for cooking, salads or just a snack).
I usually bring a piece of fruit to work for that 4:00 munchie hour. I go to the gym or run after work everyday, so it's good workout fuel when I'm running on E after a long day at the office. My fav. fruits I usually buy are apples, kiwi, strawberries, pears. It depends on whats available/on sale. Last week I got strawberries, blackberries and grapes and made up a mini-fruit salad, excellent snack, especially if you have a sweet tooth (for those with bigger sweet tooths, try sprinkling some splenda on them, or buying fat-free cool whip for dunking)
Occasionally if they're on sale I'll pick up some smart ones or lean cuisine, I go for the ones that are under 200 calories, lunch for me really doesn't need to be over that. If I get hungry later I'll have an extra piece or fruit or some veggies. I'm also a hardcore pizza junkie from way back, so when I get those cravings they have some lower-cal versions of my favorites.
I mostly try to stay away from junky or processed foods. I also track what I eat everyday on a website that allows you to enter in what foods you ate vs. how much exercise you've performed. Gives you some nice readouts, even nutritional value. I've been trying to eat more protein, dietary fiber (Fiber Choice + Calcium supplements), and complex carbs.
Well, thats about it... I think I've written a book here, but this seems to be what works for me.
-- keep in mind that instead of eating 3 meals a day, you really should eat 6 little meals a day. This way you won't starve your body!! Also - drop your carb intake considerably. You should only eat carbs prior to your workout - this may mean working out in the morning and at night - make sure carbs are not consumed after your last workout.
